There is a fit & happier person inside everyone

Monthly Archives: September 2015

Group training is one of the hottest trends in fitness today. But, do a typical man-on-the-street interview asking people to define “group training” and you’re likely to get a lot of answers that aren’t quite on the mark.

What Group Training is NOT:

It is not a group exercise class. Most group exercise classes are cardio-based, while sometimes incorporating strength training, and are taught at gyms, clubs and fitness studios. These classes are large – ranging from around 20 to dozens of participants – and are taught by an instructor who normally is in front of the class to give visual and verbal cues to the group as a whole.

Usually group classes are choreographed to music and the instructor is doing the workout along with the class. There may be suggestions for making a maneuver easier and participants are encouraged to adjust the pace to their level, but it really is meant to be a harmonized experience. It is exactly as the name suggests – it is a class with a teacher and the students are all following the instructions of that teacher. In this case, the teacher is a certified group fitness instructor.

Group exercise classes are very popular in the fitness industry and have been for a long time. Ranging from Jazzercise and aerobics at their inception up to the current popular classes of today like Zumba, Spin, bootcamp and Pilates-based mat classes. This is not group training.

What Group Training IS:

Group training is done with a small group of participants and taught by a certified personal trainer. When it first burst onto the scene not that long ago, it was referred to as small group training sessions. Somewhere along the way the word “small” was dropped from the vernacular.

The norm is four to ten participants but no session should have more than 15. Most group training sessions are strength-based, while sometimes incorporating cardio elements. They can be offered in smaller rooms or in the strength training sections of gyms, clubs and fitness studios. But they are also offered by independent trainers at mutually convenient locations, such as local parks and community centers. Or, if the trainer is hired by an institution or organization, the sessions can be done on-site.

While there may be music playing as background, they aren’t choreographed to music. The sessions are meant to offer individualized exercise instruction by the trainer to each client. While all the participants may, for example, be performing squats, the trainer will adapt and give individual instruction on performing a squat to meet each participant’s level and ability.

Benefits of Group Training

Affordability: While some may find the cost of one-on-one personal training out of reach, the per person cost of group training can be as much as 50% less than the cost of one-on-one training.

Less Intimidating: Especially for those new to exercise, the thought of having 100% of the focus and attention of a professional trainer can be overwhelming. But, if the focus is shared with a few others while still getting personalized attention, it can help to quiet the anxiety.

Personalized: While group exercise classes with a ton of participants and intricate choreography offer a great workout for many, it’s not for everyone. Group training still offers the social benefits of working out in a group but also allows for a personalized workout within a group setting. It really is the best of both worlds.

Group Training In Action

Clubs, Gyms & Fitness Studios: These multi-purpose environments have personal trainers on staff. Various trainers will develop finite, small group training programs with a theme or goal in mind. Participants will be capped at a maximum number and the sessions will run for a specific period of time. For example, they may offer a ten week weight-loss challenge, a six week session using kettle bells, or four weeks of core strengthening.

Independent Personal Trainers: If you have a group of people with a specific goal in mind, this is a great way to go.

For example, if you’re training with a team for a marathon or other endurance event, you could hire a trainer to meet with the team at regular intervals during your training. The trainer can keep your group on track with the cardio regimen and conduct strengthening and stretching training sessions that target the specific muscles most utilized in your disciplines.

Another example is a small business looking to save money on health insurance costs. Many insurers will offer discounts if an employer makes exercise classes available to their employees. Hiring a trainer to come in before or after office hours, or even during the lunch hour, to do light strength and flexibility training is a perk that could really pay off for an employer and employees in the long run.

But it doesn’t have to be an organized group to benefit from hiring a trainer. Five stay-at-home moms who normally meet for coffee after dropping their kids off at pre-school could substitute group training sessions for just one coffee date per week.

Now that you know group classes and group training aren’t one in the same, I hope you’ll give group training some thought. To find personal trainers in your area, go to ACE Fitness and enter your zip code.

Today I read “10 Essential Facts About Your Metabolism and Weight Loss” on Yahoo Health. The article explains the scientifically proven relationship between metabolism and weight loss. Specifically, raising one’s resting metabolic rate (RMR) makes it easier to lose excess weight and maintain a healthy weight. Intermingled among the ten facts about metabolism outlined in the article are hints regarding what one can do to boost her metabolism.

As I read, I realized there are a number of current fitness and diet fads that run contrary to what we know about boosting metabolism and its relationship to achieving weight loss goals. Five in particular:

Fact: Studies have shown that consuming protein boosts metabolism.

Opposing Trend: The Vegan Diet

Some people go on a vegan diet (consuming only plant-based products) believing it is healthier and will help them lose weight. While there are plant-based proteins, very few of them have all the essential amino acids necessary to qualify as a complete protein. And, even then, it’s extremely difficult to consume enough of these proteins to equal complete proteins from meat, poultry, fish, dairy and eggs consumed in the average Western diet. Which means Vegans are likely slowing their resting metabolic rates through their diets.

There are reasons besides weight loss for people to choose this diet. Some believe it’s healthier to be on a mainly plant-based diet, reducing risks to certain diseases. However, there are no conclusive clinical studies that bear this out. Others avoid animal-based food for ethical reasons. But, if you’re choosing plant-centric diets to lose weight, you probably are sabotaging your efforts by doing so.

2. Fact: Simple carbohydrates slow metabolism.

Opposing Trend: The Gluten-free Diet

Though food allergies and intolerances have become more prevalent in the United States in the last few decades, no food allergen has crept into the consciousness of the American diet quite like gluten has. Somehow, even though a very small percentage of the population has a clinical intolerance to gluten, it has become a nutrient to be avoided by many in our society. And, as such, as much as 30% of the population have self reported following a gluten-free diet for better health and weight loss.

Gluten is the protein that exists in several grains, including wheat. Processed enriched wheat flour, and the gluten contained in it, is in nearly every processed food you can find on grocery store shelves. Often, when people first give up gluten, they report feeling better because, by default, they are avoiding eating processed food and refined sugars. So, what’s the problem?

The problem is gluten is also in many healthy, complex carbohydrate, nutrient-rich, minimally processed foods. Giving up gluten means also giving up a major source of complex carbohydrates and the unique set of vitamins and minerals they contain.

To make matters worse, those who have chosen the gluten-free diet but don’t want to give up bread, pasta and other baked products completely, are consuming gluten-free versions of these foods. Companies are substituting highly-processed items like rice flour, tapioca starch, corn flour and potato starch, not to mention other sugar-based additives, to mimic the taste and texture of the wheat-based versions. These substitutes are all simple carbohydrates that slow metabolism.

It is far healthier to have a slice of 100% whole wheat bread than a slice of gluten-free bread. And, while the whole wheat bread won’t slow your metabolism, the gluten-free one will. Instead of avoiding gluten, choose to avoid highly processed, simple carbohydrate foods whether or not they contain gluten.

Much like gluten-free, but to a lesser extent, dairy free has become a popular “healthy” weight-loss diet. Like gluten, there is a small percentage of the population that is allergic to milk proteins such as whey and casein. Still others are sensitive to the natural sugar in milk, known as lactose-intolerance. But, unless one has such an intolerance or allergy specific to milk, it doesn’t make much sense to avoid it for health or weight loss.

The best way to get vitamin D is from the sun. In reality, vitamin D is not really consumed as much as it is made by the body when exposed to sunlight. But, with real concerns about the growing incidents of skin cancer, we aren’t getting significant doses of sunlight in order for our bodies to manufacture our own vitamin D.

The second way to get vitamin D is absorbtion through foods containing the nutrient. But the body needs calcium to absorb the vitamin D supplement. Cow’s milk, which naturally contains high amounts of calcium, has vitamin D added to it. Drinking milk fortified with vitamin D remains the best dietary way to get the necessary amount of this vital nutrient for general health and to regulate metabolism.

4. Fact: Eating moderately and regularly throughout the day keeps the metabolic rate in check.

Opposing Trends: Fasting, Cleansing, Juicing and Meal-Replacements

The science is clear, going for long periods of time without consuming food greatly slows the metabolic rate. Plus, fasting for long periods at a time or substituting a meal with juiced produce or processed shakes or bars leads to over-consumption later on. The overall increased calorie intake plus a slower metabolism is a formula for weight gain – the complete opposite of the goal.

Three moderate meals and one or two snacks per day is a much better strategy to keep your metabolism revving. Choose wisely – be sure each meal and snack includes a complete protein, complex carbohydrates, fiber and fats. Yes, fats along with fiber help you feel satiated and stay that way until the next meal. Most proteins contain some natural fats, so pick a protein that hasn’t had the fat removed.

5. Fact: Build muscle to boost metabolism.

Opposing Trends: Cardio-centric Workouts and Endurance Training

Cardio is great. You won’t find me discouraging anyone from Zumba or Spin classes. And I think it’s fantastic that more people than ever are entering endurance events like road races, marathons and triathlons. Yet all of these things strengthen only one muscle in the body – the heart. A worthy target, no doubt.

But if weight loss is your goal, cardio is not enough. Strength training is what is needed to build muscle. Build muscle and you’ll boost your metabolism. Raise your metabolism and you’ll burn more calories even while you’re standing still.

When it comes to reaching and staying at a healthy weight, metabolism is king. Before diving into the latest fitness or diet trend, ask yourself how it will affect metabolism. If you’re not sure, do a little homework to find out. The last thing you want to do is put a lot of pain, money and effort into something that can only sabotage your goals in the end.

Like this:

Fit&Happier Workout of the Month defined: These are 30 minute general fitness workouts designed to offer a complete and balanced approach to strength and cardiovascular training in the most efficient way possible. Strength training workouts will each feature a different form of resistance, or load, so that you can choose the type of resistance based on equipment availability and your preference. These will offer full-body strength training and muscle toning with base exercises appropriate for beginners and progressions for those more experienced in strength training. Cardio workouts are designed to get the most calorie burn possible in the time allotted. Combo workouts combine strength and cardio training into one, efficient, full-body, calorie-burning workout. All workouts conclude with flexibility training as no workout is complete without it. Click on the exercises to link to step-by-step written and video instructions provided by ACE Fitness.

Courtesy of Bing Images

Put Fun Back into Exercise

This month’s workout will get your heart pumping, strengthen muscles and build bones. But this is unlike any of my previous workouts of the month. This is minimally structured and I forbid you to count reps, monitor your heart rate, or measure distance or any other parameter. If you must, you may set a timer. The only requirement is to act like a kid.

If you are a parent, I recommend doing this as a family or, at least, as a one parent-one child endeavor. No kids? Do this workout with your partner or a friend. If you live near a childhood friend, someone you may have done some of these games with in real life way back when, you’ll have a blast with this. However, it can be done alone, simply select from the activities that don’t require a partner. Even solo, it’ll be more fun and nostalgic than any other workout you’d do. This isn’t a really a workout, it’s play time!

Playground Workout

Gather your participants and equipment and select a location. To do a sampling of every activity you would need: 2+ participants, hula hoops, jump ropes, a set of monkey bars, pavement and sidewalk chalk. But, there are plenty of options here to give a family a great workout without the need for any equipment. A playground would be an ideal spot but a park would work too. If you prefer some privacy, there’s no reason this couldn’t be done in your own backyard or even adapted for a deck or patio.

Select two or more activities from each of the cardio, combo and strength categories below. For your first activity, chose a moderate exercise from the cardio category to serve as a warm-up. Decide how you’ll determine the end point for each activity to move onto the next activity. If you have the space, all the equipment and the time available, you could do a sampling of all the activities. Or, if you’re limited to fewer options, repeat those activities until you have reached the minimum 20 minute workout time, not counting stretch time.

Cardio Activities: These are meant to get your heart rate up but aren’t considered to have a significant strength training component. Keep in mind the abilities of the participants. For example: Grandpa can speed walk, Mom can jog and little Susie can sprint.

Hula Hooping (moderate)

Speed Walking (moderate)

Tag (moderate to vigorous)

Jogging/Running (moderate to vigorous)

Sprinting (vigorous)

Combo Activities: Activities that include plyometrics, like jumping, have both cardio and strengthening components to them.

Skipping: forward or sideways (moderate)

Hopscotch (moderate)

Simon Says Game with Jumping Jacks, Kicks, Air Punches and Push-Ups (moderate to vigorous)

Leapfrog (moderate to vigorous)

Skipping Rope (moderate to vigorous)

Jumping Rope (vigorous)

Strength Activities: Again, keep in mind the abilities and limitations of your participants and select or adjust accordingly. It’s fun only if everyone can participate and enjoy doing so.

Push Ups: on knees or toes (moderate)

Cartwheels, Hand Stands or Summersaults (moderate)

“Walking” Hands on Monkey Bars (moderate to vigorous)

Wheelbarrow Race: pictured above (moderate to vigorous)

Pull-Ups or Chin-Ups (vigorous)

Stretch: Be sure you leave enough time to stretch, no workout is complete without proper stretching. Hold each stretch for 20-30 seconds. Some examples:

A sample playground workout: skip from that tree to the monkey bars; each of us will take a turn going back and forth on the monkey bars; hula hoop for five minutes; wheelbarrow race from the slide to the tree, switch places, and wheelbarrow back to the slide; play tag until everyone has been “it”; do 10 leapfrogs; repeat the circuit; 5 stretches from above.

It’s September and, with kids returning to school, it seems timely to infuse our fitness routines with fresh, cutting-edge exercise and nutrition aids. Let’s embrace technology! Yes, technology can sometimes act as an obstacle to fitness – particularly when we consider how much time we spend sitting on our duffs as we consume it. But technology also can help us reach fitness goals in ways that were never possible before. So, this month, I challenge you to find an electronic-based fitness tool that speaks to you and give it a try. Here’s s tiny sampling of what’s out there:

For the Technically-Challenged

If this month’s small step sounds like a complete nightmare to you, don’t fret. There are lots of simple, inexpensive gadgets out there that do all the work for you and don’t require that you know what a USB, WiFi or app is. Many pedometers ($15-30) and heart monitors ($25-100) can be worn as a watch or armband and track your movements throughout the day. This type of device need not have much more than an on/off button and clock feature. But even the simplest of tracking tools have been proven to help motivate people to start moving and keep moving.

The amount of fitness-based apps is dizzying. The best thing you can do is decide just what it is that you need an app to do for you to meet your fitness goals and then do a little research to find the best one available for your phone. The following is a sampling of free fitness apps available on my Windows-based phone:

Stopwatch Timer: stopwatch, lap timer and countdown

Gym PocketGuide: Encyclopedia of 100+ exercises and stretches available with photos, videos and step-by-step instructions

Runtastic: GPS aided tracking of time, distance, speed, elevation and calories burned for outdoor workouts including biking, walking, hiking and running; also has a feature to manually input indoor workouts such as a cardio machine or strength training workout

Active Fitness: A tracking app with a social network component boasting over 300K users

You can keep track of an amazing amount of fitness variables if you’re willing to wear a tracking device (aka wearable)24/7 and upload the information to its accompanying website. These are pricier than a standard pedometer or heart-rate monitor, but prices have really dropped in the last year. What used to be in the $100-$200 range is now in the $80-$125 range.

They can track not only workouts and daily steps but hours/quality of sleep as well. Some allow the user to also input daily calorie intake so that these trackers can truly give one a big-picture look at her fitness.

They aren’t perfect, however. They can be inaccurate and some types of workouts, such as strength training, are difficult, if not impossible, for a wearable device to record. If you’re interested in a wearable tracking device, do your homework before purchasing.

According to Toppers World, the following are the Top 5 Best Selling Fitness Trackers and Wearables for 2015:

Fitbit Flex & Sleep Wristband

Misfit Shine

Withings Pulse 02 Activity, Sleep & Hear Rate

UP24 by Jawbone

Runtastic Orbit 24

Click here, for Toppers Worlds’s complete Top 10 list and links for reviews and purchase options at Amazon.

It’s a brave new world out there and it’s ever changing. I don’t think it’s an exaggeration to say that new gadgets and apps are coming out every day that can make a positive impact on our quests to be fit. Really, the most difficult part of this month’s small step is deciding which technology tool will work best for you. Once you’ve acquired it, the device does all the work for you.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here. Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another. So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.